Extension and flexion of the legs in upright forearm support ► bent knee leg raise

Individual work

Move your legs as slowly and controlled as possible to the squat position (pull your knees towards your upper body) and then return to the starting position at the same speed.

Starting position:
- Forearm support (back resting against the pad)
- Legs stretched
- No hollow back (tense abdomen)

Finishing position:
- Legs pulled up into squat position
- Buttocks slightly away from the pad

Attention:
Do not work with momentum and do not start from a hyperextended position. Be careful if you have problems in the lumbar spine.

Lighten:
Just hold the end position; lift your legs less.

Harden:
Exercise with straight legs; add weight on or between the legs.

1 strength tower/machine ► forearm support

2 weight cuffs/1 (medicine) ball ► make the exercise more difficult (additional weight)